Chest
The main muscle group listed for this exercise.
Exercise guide
Flat Bench Cable Flyes
Flat Bench Cable Flyes is an intermediate-level chest exercise performed with a cable station.
Cable
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Chest
No secondary muscle group is listed for this variation.
Strength
Movement pattern: chest fly. This is an isolation exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Flat Bench Cable Flyes
- Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys.
- Lay flat on the bench and keep your feet on the ground.
- Have someone hand you the handles on each hand. You will grab each single handle attachment with a palms up grip.
- Extend your arms by your side with a slight bend on your elbows. Tip: You will keep this bend constant through the whole movement. Your arms should be parallel to the floor. This is your starting position.
- Now start lifting the arms in a semi-circle motion directly in front of you by pulling the cables together until both hands meet at the top of the movement. Squeeze your chest as you perform this motion and breathe out during this movement. Also, hold the contraction for a second at the top. Tip: When performed correctly, at the top position of this movement, your arms should be perpendicular to your torso and the floor touching above your chest.
- Slowly come back to the starting position.
- Repeat for the recommended amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutBench Press-Focused Workout
An upper-body session designed to put the bench press first while still keeping shoulders and triceps moving forward.
View workoutChest and Triceps Workout
A chest-focused session with enough triceps work to support pressing strength and arm size.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Decline Dumbbell Flyes
Decline Dumbbell Flyes is a beginner-friendly chest exercise performed with dumbbells.
View exerciseDumbbell Flyes
Dumbbell Flyes is a beginner-friendly chest exercise performed with dumbbells.
View exerciseIncline Dumbbell Flyes
Incline Dumbbell Flyes is a beginner-friendly chest exercise performed with dumbbells.
View exerciseIncline Dumbbell Flyes - With A Twist
Incline Dumbbell Flyes - With A Twist is a beginner-friendly chest exercise performed with dumbbells.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Flat Bench Cable Flyes.
What muscles does Flat Bench Cable Flyes work?
Flat Bench Cable Flyes primarily trains the chest.
Is Flat Bench Cable Flyes beginner-friendly?
It is listed as intermediate.
What equipment do I need for Flat Bench Cable Flyes?
This variation uses a cable station.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.